In week five of Sally Fitzgibbons' fitness challenge you can try the straight leg scissor, the lateral shuffle and the dreaded single led Romanian deadlift. Repeat these exercises three times with as little rest as possible.
Start in a high plank position with your hands shoulder-width apart and elevated on a bench. Maintain a straight line from shoulders through to your heels and your core engaged, with your belly button pulling towards your spine. Breathe in and lower down slowly in a controlled movement. Exhale as you push back up. A higher elevation will make this easier if needed, and a lower elevation will give you more of a challenge.
Straight leg scissor REPS: 45 Lie on your back with your hands by your sides. Engage your abs and lift your feet to hover off the floor. Exhale to bring your head, neck and shoulders off the ground. Keeping your legs straight, bring your right leg to point directly up to the ceiling, resist back down. Alternate legs in a scissor motion. Option to bring your head, neck and shoulders back to the floor at any time if it's causing any strain on your neck.
Plank TIME: 40 SECONDS Start with your knees, elbows and forearms on the ground. Draw your belly button to your spine, exhale to lift your knees off the ground, creating a straight line from head to toe. Relax your shoulder blades down your back and eyeline in front of your finger tips to ensure a neutral spine.
Lateral shuffle REPS: 50 Drop into half squat. Stay as low as possible. Keep chest proud the whole time moving in a sideways motion.
Four-point directional lunge REPS: 10 Start in a standing position. Engage your core, step your right foot forward in a slight-right diagonal direction, lower into a lunge position, rise and step back to the centre. Repeat four times while slightly rotating further round to the left every time.
Three-point plank set
TIME: 40 SECONDS 1pt. Start with your knees, elbows and forearms on the ground. Draw your belly button to your spine, exhale to lift your knees off the ground, creating a straight line from head to toe. Relax your shoulder blades down your back and eyeline in front of your finger tips to ensure a neutral spine. 2pt. Rotate your body right to bring your right arm to reach upward towards the sky, hold. 3pt. Rotate back to centre, rotating round to the left to reach your left arm up to the sky, hold.
WORKOUT 1: warm up/upper body set x3/lower body set x3/warm down
WORKOUT 2: warm up/full body superset 1, 2 and 3/warm down.
HOW TO SUPER SET: For each set, alternate between exercise one and two through the pyramid time blocks. So, for example, for set 1 complete 15 seconds of skipping and then 15 seconds of the exercise. Then 30 seconds of skipping, and 30 seconds of the exercise. Then 45 seconds, and so on.
Up down plank SKIPPING: 15s/30s/45s/60s/45s/30s/15s UP, DOWN PLANK: 15s/30s/45s/60s/45s/30s/15s Start in a high plank position on your knees or toes, maintaining a straight line from your shoulders, through your hips to your feet. Lower down onto your elbow and then the other, keeping your stomach engaged and your hips square. Push back up to the starting position and you've completed one rep.
Single leg Romanian deadlift SKIPPING: 15s/30s/45s/60s/45s/30s/15s SINGLE LEG DEADLIFT: 15s/30s/45s/60s/45s/30s/15s Start in a neutral stance, feet at hip width. Keep your eyeline straight, engage your abs and hinge over at your hips, lifting one leg off the ground and maintaining a slight bend in the other. Reach down towards the ground with both arms, keeping a flat back. Squeeze your glutes as you come back up.
Sit-ups SKIPPING: 15s/30s/45s/60s/45s/30s/15s SIT-UPS: 15s/30s/45s/60s/45s/30s/15s Lie on the floor with your feet anchored and your arms across your chest. Engage your core by pulling your belly button to your spine. Exhale and lift up until you are in a full seated position. Lower slowly back down and repeat.